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CornerStone Blog

Month: April 2020

How the Cornerstone Wellness Coaches are Thriving During Quarantine

Being in quarantine is such a new and unnerving time for many. It can be easy to fall into a negative head space surrounding all of the uncertainty in the world right now. However instead of just focusing on “surviving” the quarantine, learn how the Cornerstone wellness coaches are choosing to “thrive” during the quarantine!

Michael Strouse (New Hope Club)
“During quarantine, I had to really refocus on my own values and strengths. As I had to transition to being more involved in the day to day of my kid’s education, patience and fun had to come into it but also a little irreverence and innovation. It’s really shown me how I can best tackle other issues, either existing or new!”

Morgan Fink (Warrington Club)
“For me, the key to staying positive and sane during quarantine is having a routine. Without a routine you might start to treat this like a “stay-cation”. One way I have been doing this is by setting an alarm each morning and starting my day with some sort of workout. Working out at home has really given me the opportunity to change up my workouts and try new things. I have really been enjoying the variety in my routine lately and this is something I’m hoping to continue even when things return to normal. I have also made sure to continue writing out a structured meal plan for the week and sticking to it. This is something that I have always done and I find that it really helps me stay on track. It’s also a great way to stick to my grocery budget each week and prevents impulse/boredom eating.”

Kim Stone (Warrington Club)
“I think now more than ever we have all realized how important connection is to our overall well-being. It has been tough not being able to see our family and friends like we used to which is why we have all had to get a little creative. My BFFs and I have been having weekly Zoom class to stay connected. We don’t all live locally so I’m not sure why we never thought of doing this before, but it has truly been a lifesaver in keeping us sane, staying connected and sharing some laughs.”


Kristen Fredericks (Doylestown Club)
“I think what has been working for me and our family keeping some sanity during quarantine is keeping our routine as close to normal as we can! We still go to bed at our normal time, we set an alarm to wake during the week, and we get ourselves ready each day – including a shower, getting dressed, doing hair/makeup. We keep a schedule daily for school and for work – it’s a bit modified due to circumstances. We are using our school stomach so we do not go into the kitchen/pantry all day. Having a sense of normalcy in uncertain times keeps us grounded and also keeps us from falling into bad habits. I think it also helps to keep anxious feelings at bay with so many things in our lives being so different. So much has changed in the past few weeks and our routines are the one thing in our lives that we have control of.”

Cheryl Watkins (Doylestown Club)
“At the Watkins house, we are trying to keep things as normal as possible. This includes keeping up with a healthy sleep cycle, showering and putting on our business casual clothes before retreating into our home offices each morning. Also, we make time for physical movement every day.”

Making Healthy Choices On A Budget

Whenever money is tight it’s easy to think that healthy food has to be the first thing to go. However, being on a budget doesn’t mean you have to sacrifice your nutrition. It just means you need to be a little smarter about your purchases and plan accordingly! So today I want to share with you how to make healthy choices while on a budget.


1. Check For Coupons/Sales

This tip might seem obvious, but let me elaborate on this. Most people check for coupons for items they are already planning to purchase. But to really save the most money you’ll want to get into the habit of checking for coupons/sales before you go to the grocery store! A lot of grocery stores have an app or website where they have digital coupons and list their weekly sales ad. Once you can see what they have on sale, try to incorporate those items into your meal plan for the week. Instead of looking for coupons/sales for items already on your shopping list, you should plan your shopping list around the items on sale.


2. Plan Your Week

Now that you’ve looked around for the best sales and deals, it’s time to plan your week around these sales. If chicken breast is on sale, then find some simple, healthy recipes that use chicken as the protein source. However, this doesn’t mean that you need to eat the same meals all week. Try to find creative ways to use the same ingredients for totally different meals. Chicken doesn’t have to be boring. Maybe you use it to make baked chicken parmesan one night, shred it for tacos another night, and then use it for BBQ chicken another night. Making delicious, healthy choices is so much easier when you have a plan!


3. Use The Freezer

If something you typical use is on sale, can you buy more than you need and freeze it? I always do this when chicken, beef or turkey is on sale. Another great strategy when on a budget is to stock up on frozen fruit and vegetables. This way they have a longer shelf life and you don’t need to worry about eating everything right away. I always have bags of frozen fruit in my freezer for smoothies.

4. Don’t Forget To Check Your Cabinets!

Now that you planned out your meals for the week, it’s time to make a list. Look at each recipe and write down the items that you need to buy. Always take a look around your kitchen to see what you already have, that way you don’t accidentally buy more.  This is also a great time to see what foods you already have in your pantry/fridge and plan your meals around it. Sometimes I buy more of something than I need because of a good sale. Then I always make sure I use it in the upcoming weeks so it doesn’t go to waste.

On the same note, always use all of your leftovers. Never throw anything away just because you don’t think you will use it. Do you have extra marinara sauce from your pasta dinner? Save it and use it later that week to make chicken parmesan, or homemade pizzas.  Never let being on a budget keep you from fueling your body with the nutritious food it deserves. With a little bit of planning you can be saving money and eating healthy!

~ Morgan Fink, Warrington Wellness Coach

7 Reasons You Should Stretch Every Day

When you think of being flexible, what do you think of? The sit-and-reach test from elementary school gym class? Or being able to bend over and touch your toes? Most people know that flexibility is important, yet those same people most likely don’t do enough stretching. Stretching is so important for our overall wellbeing that it is actually something that we should be doing every single day. If you need some convincing for setting aside a few minutes each day to stretch, here are 7 reasons you should stretch everyday:

1.  Less Stiffness

Stretching helps to reduce muscle stiffness that accumulates from days of sitting. It also helps to improve range of motion of joints that may be compromised due to injuries or overuse.

2.  Less Pain

When muscles are less stiff and more flexible you tend to have less aches and pains. Sometimes a tight muscle might even be the culprit to some chronic pain you have been experiencing. Are you one of the millions of Americans who suffer from lower back pain? Tight hamstrings, hip flexors and muscles attached to the pelvis might be to blame. Try stretching them out and see if some of your back pain alleviates.

3.  Better Posture

If you’re starting to notice a slouch in your posture, it’s not too late to correct it! Stretching helps to strengthen your muscles which encourages proper alignment. Over time this can help make your posture more upright.

4.  Reduce Post-Exercise Soreness

If you’re used to being really sore after a workout, then it might be time to add in some post-workout stretching. Stretching helps to lengthen and loosen the muscles which can prevent them from tightening up and becoming sore. Stretching all helps to promote blood flow to the recovering muscles, which will also aid in recovery.

5.  Reduces Stress

Have you ever been told that you carry stress in your shoulders? Well its’ true. When we chronically feel stressed our muscles tighten as a result. Therefore, by stretching them out you can literally release the tension from your body which can help you feel less stressed.

6.  Increases Energy

Stretching helps to promote blood flow to the body which sends more oxygen to not only the muscles but also the brain. Some quick stretching can help you feel more refreshed and alert.

7.  Better Quality of Life

If all of the other reasons above weren’t enough to convince you, then let this one sink in. Daily stretching and increased flexibility can give you a better quality of life as you age. People who don’t stretch tend to have more difficulty with daily tasks as they get older. For example, it could become challenging to bend over and tie your shoes, or maybe your shoulders are so tight that you can’t reach overhead anymore to get something off of the top shelf in your kitchen cabinet. Don’t let muscle stiffness slow you down! By stretching every day you can help ensure that all of your activities of daily living remain doable.

Getting Started

While stretching daily might sound overwhelming, it doesn’t have to be! You don’t need to stretch every single muscle in your body. Start out by focusing on the ones that you know are tight.
If you need some help getting started, reach out to a fitness professional in your area. Here at Cornerstone we have highly trained Wellness Coaches and Personal Trainers on staff who have the expertise to develop you stretching routine that works for you.

~Morgan Fink, Wellness Coach

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